October 8th, 2019 By Big Tuna

Four pax and one 2.0 from MECA Boondocks AO enjoyed the cooler temperature, lower humidity and nice weather this morning for a stroll around The Village.   The goal was to keep moving across several different areas of the AO for a nice run and full body workout including a game of rock, table and steps. The pax arrived early, disclaimer was given (kind of) and we headed out:

 Warm Up

Mosey next door to the medical building parking lot for:

• SSH (x20, IC)
• Burpees (x3, OYO)
• Low Slow Squats (X10, IC)
• Burpees (x3, OYO)
• Tempo Merkins (x10, IC)
• Burpees (x3, OYO)
• Plank Jacks (x20, IC)
• Burpees (x3, OYO)

The Thang

Start with hot apple turnover (bear crawl, crab walk, crawl bear) to end of the parking lot followed by a round of curb – clock merkins

• Start with both hands – on curb (x10, OYO)
• Rotate – left hand on curb (x10, OYO)
• Rotate – both feet on curb (x10, OYO)
• Rotate – right hand on curb (x10, OYO)

Mosey over to the drainage pond / rock pile for following (and utilize the open drainage pond area since it has not rained forever and it was pretty dry – except for some sewage? or water at the far end) for following exercises with rock coupon:

• Squat Thrusters (x10, IC) – and travel down and back to end of drainage pond with your rock
• Bicep Curls (x10, IC) – and travel down and back to end of drainage pond with your rock
• Oblique Twists (x10, IC) – and travel down and back to end of drainage pond with your rock
• Tricep Extensions (x10, IC) and travel down and back to end of drainage pond with your rock

Return your rock, mosey out to Albemarle Road and head up to the church entrance – over to the middle parking lot for some work on the steps:

• Start at top of the steps for 5 merkins, run down the steps to the lower parking lot for 5 squats
• Return to top of the steps for 10 merkins and then back down steps for 10 squats
• Repeat – for 15 merkins/squats and then finished with 20 merkins / squats
• Broad jumps between parking stripes with burpees as a final finisher.

Mosey back to the Y and head up the parking lot to the picnic shelter for the following table work (each exercise was OYO while one pax ran a lap around the parking lot as the timer).

• Table Presses
• Abs (crunches or flutter kicks)
• Dips
• Incline Merkins
• People’s Chair with Air Presses

Finisher – over to the steps by the outdoor pool for bear crawl, lunge walk combo and the back over to the picnic shelter

Mary

• Freddy Mercury (x20, IC)
• Pretzel Oblique Twists (x12, IC, each side)
• Six Inches

Moleskine

• Great push by everyone this morning – everyone kept moving and driving towards the finish!

Announcements

Gremlin 2020 – planning has started, looks to be another great CSAUP opportunity for Jan 2020!

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”– Mark Twain

Those who dare to fail miserably can achieve greatly.”– John F. Kennedy

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.”– Steve Jobs

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